Keeping My Back Fit: My Guide to Staying Out of Pain and Increasing Longevity

At just 16 years old, I faced a life-changing event that would shape not only my approach to health and wellness but my entire career. After a series of falls during wrestling, judo, and my paper route, I found myself unable to get out of bed. A visit to the orthopedic surgeon revealed the diagnosis: a traumatic bilateral fracture of the pars interarticularis, the part of the vertebra that connects the body of the vertebra to its posterior elements.

This condition, known as spondylolisthesis, caused chronic pain and severe muscle spasms due to the instability in my spine. The bony support at L5 was gone, allowing my spine to slip forward on the sacrum. My options were bleak: either undergo a spinal fusion and endure a six-month recovery in a body cast with a 50/50 chance of improvement or do nothing and live with the pain. I chose the latter.

My Journey to Healing

For years, the pain was my constant companion—until a chance encounter with a chiropractor in NYC changed everything. At first, I experienced some relief, but his approach was quick and impersonal: a five-minute adjustment with some electrical stimulation and a prescription to return three times a week. I followed this regimen for two years, but when I tried to stop, my pain returned with a vengeance.

Then, I discovered a chiropractor who used low-force techniques and muscle testing, and my life took a dramatic turn for the better. In just three visits, she helped me achieve more relief than I’d felt in two years of traditional chiropractic care. She also began addressing my gut health and hypermobility issues caused by over-adjustment. This experience inspired me to learn everything I could about self-healing, including massage, exercise, and stretching to improve core strength and stabilize my spine.

Watch Dr. Ken Best explain a simple lower back pain relief technique that may help improve posture, mobility, and spinal health:

What I’ve Learned

Now, as a chiropractor myself, I’ve dedicated my life to helping others heal. I’ve studied extensively, including more than 1,000 hours of advanced training in Applied Kinesiology under the mentorship of Dr. George Goodheart, Jr., DC, its creator. Below is a culmination of what I’ve learned, which I hope will empower you to take control of your back health and longevity.

1. Muscle Testing

Muscle imbalances often underlie back pain and instability. Correcting these imbalances is key. Focus on these muscles:

Core stabilizers: quadratus lumborum, erector spinae, iliolumbar ligaments.
Lower body muscles: glutes, hamstrings, quadriceps, adductors, and calf muscles.
Hip flexors: psoas and iliacus.
Feet and ankles: tibialis anterior/posterior, peroneus brevis/longus.
Others: piriformis, tensor fasciae latae, sartorius.

2. Injury Recall Technique (IRT)

IRT helps break injury patterns by addressing the neurological memory of trauma. This can provide lasting relief by resetting the body’s response to chronic pain.

3. Supplements

Support your body from the inside out with:

Collagen: Enhances connective tissue repair.
Regenemax: A collagen activator.
Calcium/Magnesium/Zinc: Supports bone health and muscle function.

4. Stretching

Regular stretching can relieve tension and improve flexibility. Here are my go-to moves:

Dynamic stretches: Downward Dog into Upward Dog (11 reps, twice daily; avoid Chaturanga for safety). more …
Static holds:
- Child’s Pose: 33 seconds.
- Half Lord of the Fishes Pose (Pretzel): 33 seconds.
- Malasana Pose (Squat): 33 seconds.
Modified Camel Pose: Gentle back extension.

5. Exercise Ball Training

An exercise ball is a versatile tool to strengthen your core and stabilize your spine while activating balance receptors. Exercises can be tailored to your condition, but avoid:

Weighted squats.
Deadlifts.
Spinal extension machines.

6. Discover and Eliminate Inflammatory Foods

Identifying and removing inflammatory foods from your diet is essential for limiting flare-ups. Inflammatory foods can trigger the release of histamine, which travels through your body, aggravating chronic pain conditions. I personally use a blood test from Precision Point Diagnostics to simplify this process. Initially, I spent six months testing and removing foods from my diet. Now, if I slip up, my back pain lets me know it.

7. Frequency Healing

I use the Healy Frequency Device, a wearable that uses individualized microcurrent frequencies to support overall health, sleep, and detoxification. The Healy works by analyzing your bioenergetic field and delivering personalized frequencies to balance and harmonize your body.

8. Positive Mental Attitude (PMA)

Your mindset is critical to healing. Let go of feelings like “it’s never going to get better” or “I’m a victim.” Cultivating a positive mental attitude can create a powerful shift in how your body responds to pain and recovery.

9. Supplements for Pain Flare-Ups

When pain flares up, I sparingly use the following supplements to manage inflammation:

ALA Max CR (Xymogen): Reduces prostaglandin E2 (an inflammatory hormone).
Boswellia: A natural anti-inflammatory.
Curcumin or Turmeric: Reduces inflammation.
Combination formulas: I recommend Boswellia/Curcumin formulas from Standard Process or Relief from Xymogen.

For high-quality supplements or to learn more about Healy, visit drkenbest.com/social to create an account with Healy or FullScripts.

Final Thoughts

Living with back pain can feel overwhelming, but it doesn’t have to define your life. With the right tools and techniques, you can regain control and improve your quality of life. I also recommend an inflatable lumbar support pillow (by Ajuvia) for sitting/driving/airline flight – it moves when you move preventing stagnation and fatigue of the back muscles while providing support.

My journey from a debilitating spinal injury to a fulfilling career in chiropractic medicine has taught me that the body is incredibly resilient when given the proper care and support. I hope my story inspires you to take proactive steps toward your own healing and longevity.

Here’s to keeping your back fit for life!